SUPER SÉRIE X SÉRIE TRADICIONAL - QUAL GERA + HIPERTROFIA?

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SUPER SÉRIE X SÉRIE TRADICIONAL - QUAL GERA + HIPERTROFIA

Estudos:

1) https://sci-hub.st/https://link.sprin...

In conclusion, SS and TRI methodologies are efcient means of resistance training compared to TRAD alone. However, with these, improvements in efciency come notable changes in perceptions of training intensity, muscle damage, and within-session lactate concentrations. These increases in metabolic measures occur simultaneously with likely to very likely reductions in neuromuscular performance at 24-h post-training which indicates a greater fatigue response. Endocrine responses in the current study varied widely. However, TRAD structures induced a smaller neuroendocrine stress response immediately and 24 h after training. The practitioner should consider utilising SS and TRI resistance training methods during time-constrained Eur J Appl Physiol 1 3 periods or when other training outcomes require increased training time (e.g., skill development). Alternatively, these methods could be used as a form of metabolic conditioning when an improvement in total training capacity is desired due to the large metabolic responses (e.g., [Lac]) that occur. However, with this enhanced training, efciency comes a possible need for increased recovery. Consequently, the practitioner may wish to place SS and TRI forms of training at the beginning of the training week to assist in the management of fatigue. This could be further developed by placing TRAD protocols towards the latter half of the training week due to the smaller suppression of neuromuscular function at 24-h post-training.

2) https://pubmed.ncbi.nlm.nih.gov/31113...

Conclusions: Therefore, the practitioners should consider utilizing the SS method during time-constrained periods with the goal to achieve greater training volume in time-efficient manner versus the TS, PS and CT methods.

3) Science and Development of Muscle Hypertrophy.Capítulo 5. Brad Schoenfeld. 2020.

Although superset training remains a popular strategy in bodybuilding circles, purported hypertrophic benefits are based largely on anecdote. The paucity of longitudinal research on superset training precludes the ability to draw conclusions about its efficacy for enhancing hypertrophy with any degree of confidence; the contradictory evidence of its effects on muscle activation further clouds inferences. There is evidence that superset training can enhance workout efficiency and thus reduce training time (89). The strategy therefore may be a viable option when an individual is pressed for time and needs to get in a quick workout without compromising target training volume (66).

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